back to blog

Baked Black Bean and Egg Cups RecipeBaked Black Bean and Egg Cups

Source: MyFoodDiary.com

Baked Black Bean and Egg Cups Recipe

These black bean and egg cups are a great option when you need a breakfast on-the-go. They are packed with protein to keep you full all morning. Using a combination of whole eggs and egg whites limits saturated fat and cholesterol, and black beans add dietary fiber.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
56
Calories
% Daily Value*
3%
Total Fat 2.1g
2%Saturated Fat 0.5g
Trans Fat 0g
30%
Cholesterol 90mg
9%
Sodium 202mg
1%
Total Carbohydrate 2.4g
2%
Dietary Fiber 0.7g
Sugars 0.2g
Protein 5.8g
Vitamin C 2%Vitamin A 2%
Iron 1%Calcium 1%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 egg cups

Preparation time: 10 minutes

Baking time: 12 minutes

Ingredients

  • 3 whole large eggs
  • 3 large egg whites
  • 1 tbsp chopped fresh dill
  • 1 green onion, chopped fine
  • ¼ tsp fine ground sea salt
  • 1/8 tsp ground black pepper
  • 6 tbsp cooked black beans

Directions

  1. Preheat the oven to 375 degrees F. Silicone baking cups are ideal for making egg cups, but a standard muffin tin sprayed with non-stick cooking spray can also be used.

  2. In a medium bowl, whisk together the eggs, egg whites, dill, green onion, sea salt and black pepper. Whisk well for 1 minute until the liquid is frothy.

  3. Place 1 tablespoon of black beans into each of the 6 muffin cups. Pour an equal amount of the eggs into each cup.

  4. Bake for 10 to 12 minutes, until the tops are browned and the center of each cup is firm.

Eat better. Feel better. MyFoodDiary Follow Us on the Web Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss

A Healthier You Starts Today

Sign Up